Is Dairy for Humans Unhealthy?
Just how healthy are dairy products?
Low-fat and non-fat milk, yogurt, and cheese are just as
nutritious as whole milk dairy products, but they are lower
in fat and calories. Dairy products have many nutrients your
body needs. They offer protein to build muscles and help
organs work properly, and calcium to strengthen bones. Most
milks and some yogurts are fortified with vitamin D to help
your body use calcium.
Tip: The Dietary Guidelines for Americans recommend that
people aged 9 to 18 and over age 50 have three servings of
milk, yogurt, and cheese a day. Adults aged 19 to 49 need
two servings a day, even when trying to lose weight. A
serving is equal to 1 cup of milk or yogurt, 1½ ounces of
natural cheese such as cheddar, or 2 ounces of processed
cheese such as American. Choose low-fat or nonfat dairy
products including milk, yogurt, cheese, and ice cream.
If you cannot digest lactose (the sugar found in dairy
products), choose low-lactose or lactose-free dairy
products, or other foods and beverages that offer calcium
and vitamin D (listed below).
Calcium: fortified fruit juice, soy-based beverage, or tofu
made with calcium sulfate; canned salmon; dark leafy greens
like collards or kale.
Vitamin D: fortified fruit juice, soy-based beverage, or
cereal (getting some sunlight on your skin also gives you a
small amount of vitamin D.
Source: NIH Weight Control Information Network